Monday, October 4
Warm-up: In 10:00, build to 60% push jerk 1RM or light/moderate weight; in between sets, get :30 lateral hops + :30 handstand hold or plank + 8 pass throughs
Strength:
Every :90 for 5 sets -
1st: 3 push jerk, :02 pause in the catch (start at 60% and build in weight)
2nd: :45 jump rope for quality (doubles or singles)
WOD:
10:00 EMOM -
1st: :30 max wall walks
2nd: 8-12 burpee box jump overs
*Scale wall walks to walk-outs from box; scale jump-overs to step-overs
** Score is total number of reps
Accessory (optional):
Accumulate 200 shoulder taps from plank
Tuesday, October 5
Warm-up: 3 rounds - 10 air squats + 10 ring rows + 8 reverse Samson’s + 6 bootstrappers + :30 bike + :30 banded side steps
WOD:
3 rounds -
3:00 AMRAP
400 meter run
Max air squats
2:00 rest
3:00 AMRAP
400 meter run
Max pull-ups
2:00 rest
*Everything written above constitutes 1 round; complete 3 rounds total
**Score is total number of air squats + total number of pull-ups
Accessory (optional):
Accumulate 3x15-20 supine hamstring curls w/med ball
Wednesday, October 6
Warm-up: 10-8-6-4-2 - muscle cleans + banded good mornings + plank-ups + inch worms w/push-up
Strength:
10:00 EMOM -
1st: :30 handstand work of choice, or any plank variation
2nd: 3 power cleans, warming up for WOD weight
WOD:
5 rounds for time -
40 double unders
10 hang power cleans (135/95 or 95/65)
2:00 rest
5 rounds
10 handstand push-ups
15 deadlifts (135/95)
Accessory (optional):
1:00 runners lunge hold/side + :30 seal stretch + 1:00 child’s pose
Thursday, October 7
Warm-up: In 10:00, build to 55% overhead squat 1RM, or moderate weight. Between warm-up lifts, get 10 v-ups + 10 banded pull-aparts + 10 pass throughs
Strength:
In 15:00, work to complete the following sequence, building to a challenging set of 3 -
Overhead squats
5-4-3-3-3-3-3
*start sequence at 55% 1RM and build slowly from there
WOD:
For time -
6-12-18-12-6
Toes-to-bar
Push press (115/75 or 85/55)
Accessory (optional):
3x10 face pulls
Friday, October 8
Warm-up: 3 rounds - 15 glute bridges + 12 sit-ups + 9 jumping squats + 100 m run
Strength:
In 15:00, work on a lift or skill of choice
WOD:
Every 5:00 for 4 rounds -
400 meter row or ski
20 Russian KB swings (53/35 or 35/20)
15/12 calorie bike
*Scale reps as needed to assure some rest each round
**Score is your slowest round
Accessory (optional):
Accumulate 2:00 side plank w/hip drop/side
Saturday, October 9
Warm-up: 2 rounds - 20 meter walking lunges + :30 pigeon stretch/side + 10 groiners + 10 front squats w/empty barbell
Strength:
In 15:00, build to 75% 1RM front squat, then complete 3 sets of max effort front squats at that weight. Rest 2:00 between sets.
WOD:
AMREPS in 20:00 -
30 squat cleans (135/95)
300 meter row or ski
20 squat cleans (135/95)
300 meter row or ski
10 squat cleans (135/95)
Max meters in remaining time
*Score is total number of meters